Sunday - 2 hours with last 30 @ tempo. Was on a dead flat cycle path, out and back, and was trying to keep the first 90mins easy, and 6.15-6.25s felt very easy. Last 30mins were 5.15-5.20s. (20 miles)

Monday - REST. See blog, but had symptoms of tendonitis inside of my shin and was pretty worried!

Tuesday - AM - 49 mins easy with Sam. Tendonitis disappears as mysteriousy as it arrives. No 2nd run today just to make sure. No need to risk anythign too much, am due an easy week anyway. (7.5)

Wednesday - AM - 40mins steady (5.5) No pain.

                   PM - 43 mins brisk, 5.55 miling average, just testing shin a bit (7.5)

Thursday - AM - 37 mins easy, 6.43 miling (5.5)

                PM - 48 mins with 3 x 3mins, 2mins, 1min off 1min. Shorter efforts faster. Ranging from 5.05 - 4.45 miling (8)

Friday - AM - 49 mins steady, 6.43 miling, 136 bpm. (7.5)

Saturday - AM - 30 mins easy (4.5)

66 miles. My forst easy week in 6 weeks! Typically, not felt any fresher, and even felt a bit sluggish on some steadies but I'm sure I'm fine. Glad the injury scare was shortlived. All looking good for Great South Run!